-Physical training- -Competition days-
Physical Training- includes: Cardio respiratory resistance, Flexibility – Muscle strength
Cardio respiratory resistance: riding the bike at least 30 min twice a week, running at least one mile a week, swimming at least 1 hour a week. Pick one you can start from zero, just walking one hour at least a week and going up to a running goal during a tree week period.
Flexibility- Execute your stretching routine no less than 3 times a week, this is important! If you don’t have a starching routine go ask a personal trainer on a gym they help a lot, go to your physical education teacher or on your nearest track and field park look up for athletes when they stretch go ask them. Warm up at least one minute and then stretch: neck, legs, and torso.
Muscle Strength- Very helpful for big wave paddle days! Improves swimming, most of all things it prevents muscle cramps and other muscle leisure’s. You can use Velcro weights, resistance tubing or the ideal thing should be a gym once ore twice a week during low wave periods. Start a routing you can make part of your week. Example: squats, leg press, leg extension, lower back, chest, biceps, triceps. 3 reps 10 times each with a comfortable weight you can handle.
Competition day- Put up your carbohydrates
Night before the contest-prevent stress moments by verifying your equipment, buying needed equipment , pack up needed equipment, gas up your car or call your ride to the contest. Try not to waist energy, dancing, sleeping too late, tell your friends to go home early! You can do it! Have a light dinner, rice, potatoes, fish. Fat stays more time on your body during digestion watch out..! Beans, burgers, cornflakes, no coffee, no more than two bears.
How to sleep? Rent movies, read a books, play table games or video games. Some tea?
Morning of the contest- have a light breakfast at least one hour. Fruits, juice, yogurt, almonds or peanuts. Remember your warming up and stretching. Think about nice things; if the contest is far away take your usual breakfast.
Coming out of your competition area- Avoid sitting down, walk for a minute before sitting, remember you need to rest, drink your favorite sport drink or water, take your fruits, then go for a brief stretching session. Verify if you are wounded take care of your wounds, like Vaseline on friction areas. Don’t get the flu! Have your towel on hand near the area this is when you are most like to get the flu, cover your self with a vest or jacket. Remember to protect yourself from the wind at this moment, ask your friends for some time so you can take care of these things.
Remember to practice- put attention to your teachers or people who already achieved the level you want to get to some day you will match them or even go ahead of them. Make a plan to get to that desired level so you feel more comfortable.
Plan your food strategy – you will need more calories... Look up on charts and get that math going. Find what you will need to perform in a calendar previous to your competitions, and daily life. Can you cut and paste diet reminders?? all over your house where you can see them! Train in a comfortable level of diet.